Chest
One armed push-ups
A dominant display of unilateral upper-body strength and core stability that builds power without any equipment.
How to perform.
Follow the sequence — setup is half the lift.
Assume a standard push-up position on a flat surface with your feet spread significantly wider than shoulder-width apart to create a stable base.
Place one hand firmly on the floor directly under your chest and tuck the non-working arm behind your lower back.
Engage your core and glutes to keep your hips square to the floor as you begin to lower your body by bending the working elbow.
Continue descending until your chest is just above the floor, ensuring your elbow stays tucked relatively close to your side rather than flaring out.
Press through your palm to drive your body back up to the starting position while maintaining a rigid, straight line from head to heels.
Complete the desired number of repetitions on one side before switching your hand placement to repeat the process with the other arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rotating the hips upward instead of keeping them parallel to the ground.
- Placing the working hand too far out to the side rather than centered under the torso.
- Folding at the waist or allowing the lower back to sag during the descent.
- Neglecting to spread the feet wide enough to maintain balance and leverage.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.